Summer Salad Recipes

A salad is a perfect (side) dish for a hot summer’s day when you just don’t feel like a warm meal. Take your pick from these delicious summer salads and enjoy summer!

fork of food

Blueberry and Cottage Cheese Salad

Serves 2 (9GLs)

Ingredients:

– 1 apple, thinly sliced
– 1 kiwi fruit, peeled and thinly sliced
– 2 tsp lemon juice
– 9 oz (255g) cottage cheese
– 2 handfuls of blueberries
– 4 fresh mint leaves, finely chopped

Method:

1. Arrange the apple and kiwi on individual dishes
2. Sprinkle with lemon juice and top with cottage cheese,
blueberries and mint

NB: Blueberries are one of the best sources of bioflavonoids which are powerful antioxidants. Here they contrast beautifully in colour and taste with apple and kiwi.

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Crunchy Thai Salad

Serves (4GLs)

Ingredients:

– 1/4 medium white cabbage, very finely shredded
– 4oz (113g) mangetout and sugar snap peas, parboiled for
2 minutes and then chopped
– 1 tomato finely chopped
– 1 small mild red chilli, deseeded and very finely chopped
j- uice of 1 lime
– 1/2 tsp mirin (japanese rice wine available from supermarkets)
– 2 tbsp tamari or soy sauce
– 1 and 1/2 tsp sesame oil
– 1/2 inch fresh root ginger, finely chopped
– 2 tbsp sesame seeds, lightly toasted in dry frying pan until brown

Method:

1. Combine all the ingredients in a large bowl and mix thoroughly.
2 .If you are not keen on hot food, leave out the chilli or replace
with just 1/2 tsp mild chilli powder to add flavour without heat.

NB: This is a variation on one of the most popular street food dishes in Thailand, where it is freshly made to order. Providing you have all the ingredients in stock, it is incredibly easy to throw together. A meal in itself or
serve with any white meat or fish dish.

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Feta Cheese & Pine Nut Salad

Serves 2 (9GLs)

Ingredients:

– 3oz (75g) Feta cheese, crumbled
– 1oz (25g) lightly toasted pine nuts
– 1/2 can mixed beans
– 1 small avocado, diced
– 1/4 shredded lettuce + 1/2 orange or yellow pepper, chopped
– 1/3 cucumber, cubed + 8 cherry tomatoes, halved
– 6 mint leaves and 3 spring onions, finely chopped

Method:

1. Mix ingredients together with a dressing of 1 tbsp balsamic, 1 tbsp
lemon juice, 1 tbsp olive oil, crushed garlic and black pepper.

NB: Avocados are a rich source of vitamin E and folic acid, and lettuce provides manganese.
Beans and garlic are good sources of magnesium which is essential for energy production and muscle
relaxation.

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If you would like advice on nutrition or would like to find out how nutrition can support your health issues please contact me on 07967 639347 or email emily@4wellpeople.co.uk. I am also a Zest4Life practitioner and I organise nutrition and weight loss programmes. Find out when the new Zest4Life classes start.

 

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